20mins spin bike...highest resistance I could move...paused after each 1/2 revolution...~15-20rpm

1 x 14 pull-ups, 1 x 8 burpees, 1 x 20secs plyo/drill

Great workout. You'd think 20 minutes of lunges would be brutal...but it really wasn't that bad. Was doing ~17 lunges per minute...so about 340 lunges in total. It didn't feel too hard. We'll see over the next few days if this is true.